- 1). Rest on your hands and knees with your toes curled under and place a bolster under your hips so that it cross the width of your body. Make sure that your arms are positioned directly below your shoulders and that your fingers are spread slightly.
- 2). Gaze at the floor between your hands to keep your head and neck in line with your spine and exhale as you step your feet back and straight your arms. This is the full plank position. You should be resting on your hands and toes to form a straight line from head to heel.
- 3). Inhale deeply and then exhale as you slowly bend the elbows and lower yourself down, maintaining the straight line formed with your body. Keep your elbows pulled into your sides and lower yourself until your upper arms are parallel to the floor, entering the four limbed staff pose.
- 4). Allow your hips to touch the top of the bolster, but do not allow your weight to fall into it. The bolster should be used mostly as a means of keeping your pelvis lifted to hold your straight line, and only if necessary to support some of your weight.
- 5). Hold the pose for 10 to 20 seconds and then gently lower your knees. Remove the bolster and bring your body flat to the mat. Turn your cheek to one side and rest. Repeat the pose three to six times.
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